After each set of Ring Rows, complete:
Glute-Ham Raises or Hip Extensions
4x6/10

Rest

Row Time Trial
3x 250m Row
Rest as needed between attempts

Coaches Notes: You may have noticed that we harp quite a bit about keeping the core tight during pushups to avoid snaking up. We also want to make sure to do the same during a ring row. Resist the urge to "kip" your way up. Instead, before pulling with the arms, make sure the body is completely rigid. I know it is tempting to throw on a weight vest and do two really strict ring rows, only to tire and begin throwing the hips up to generate some momentum. Train hard today, be stronger tomorrow.